Ridden into the Ground and Loving It - Drew Ginn (Wed 08 May 2007)

Another Favourite Blog Post by Drew Ginn.

A great way of thinking about a maximum effort in any endurance sport.

I have taken up RPM again for my cardio fitness and the great thing with RPM Indoor Bike Sessions is that I get a chance to explore all these feelings in every 45 minute session.

For me it is a great way of training the mind to Win the Workout.

Ridden into the Ground and Loving It - Drew Ginn (Wed 08 May 2007)

It is an extreme sensation to run out of gas on the bike.

It's a wonderfully strange feeling that is painful, magical and exciting.

The energy this morning as we rode ourselves into the ground was very cool.

Each challenge to dig deeper was meet with that fear of failure, of seizing up, of not being able to hang on.

It was think like a sea fog and could not be escaped.

If for one moment we were to back off it would be the end.

The only choice was to roll on and push again into that space of fatigue and sting.

The remarkable thing is each time I go into this place, into this zone I find something special, something new.

A freshness presented itself and as I pushed further.

I found that I couldn’t just stand and fight, punch myself out.

Be smart w[as] a statement I could hear like a whisper from an invisible friend.

Be smart, again it came into my awareness.

We swung round a corner and the pace quickened, the surge is extraordinary and it occurred outside and within.

If for a moment I was to hesitate I knew I would loose connection, so to drive again was the command.

The pleasure is in the relationship the lies within the range and scope of extremes.

The vastness of feelings marks a cycle.

Not just the one we ride but the one that is ever present inside us.

The burning grew and as it did I thought, "how can I maintain this effort?"

Then in one foul and almighty swoop we were away again.

The release was wonderful as I gained new energy to challenge and step.

Every stroke of the pedal was one closer to the end of our ride.

As we encountered a slight rise away from another bend it had become noticeably more difficult.

The build up of accumulated resistance was so filling and even the little climb was laughing at us.

We dug, I dug and before we realised we are over and off again.

The joy was like a chorus of celebration that burst and gradually it turned into new momentum.

The final stretch was into a strengthening wind.

The speed became hard to maintain and as I noticed my position matching the challenge.

Lower and lower I became, grinding away.

The pressure was had developed into a constant strain that would not let up until the end of the straight.

As we crossed an imaginary line we sat up like some proud animal in the wild after a kill.

Gasping for air we an evident sign of the effort require and expended.

The wry smiles told the story and we rolled into our coffee shop and embarked on a different journey.

One of reflection as we each shared our version of the morning’s events.

We were all exhausted, we had ridder ourselves into the ground and we loved it.

Bikes - Levento / Italy (Thu 11 Aug 2005)

Togetherness: A Significant Driver of Performance - Drew Ginn (Thu 17 Mar 2011)

[T]he sensation of working together is a wonderful one. [..]

When I think back [..] togetherness comes back to me as a significant driver of performance. With out it, or with less than a great level of togetherness it all becomes hard, heavy and simply sluggish or slow.

Being together in something requires:

• understanding of what you aiming for,


• willingness to commit to the action and


• the capacity to stay the course with your intentions.

Racing Reflections: Together by Drew Ginn.

Had a couple of sessions recently where I know exactly what he means. In a way I think it was a blessing as you learn more from when things are not going so well, than when everything is perfect. The purpose of this post is to remember the insights that can and should be drawn from the times when things are not going so well.

Dragon Boat Session (Sun 13 Mar 2011)

Competition Anxiety by Drew Ginn (12 March 2007)

Been meaning to bring this one out for a while.

Drew Ginn on Racing Anxiety (12 March 2007)

[..] some of the strategies that I (i.e. Drew Ginn) use to prepare and deal with racing anxiety.

• Develop a routine, but be adaptable and flexible


• Take time to enjoy the build up to the race


• Go for a walk and enjoy taking in the sights and sounds around you


• Visualise the race and run through your race plan, but don’t dwell on it


• Give your self plenty of time to go to the toilet, a few times if needed


• Make sure your system is up and running on land and on the water


• A few deep breaths at specific times always helps


• Remind your self why your there and look forward to being the best you can


• Let go of the result and focus on the process that will enable you to perform

Drew indicates the Racing Anxiety post was his most popular blog post.

Somehow the following photos seem right for me.

"Visualise the race and run through your race plan, but don’t dwell on it" Drew Ginn
Boat and Oar - Cooks River / Tempe - Sat 01 Sep 2001 (picasa)
"Go for a walk and enjoy taking in the sights and sounds around you" Drew Ginn
Jenny and Joanne - Glen Coe / Scotland - Sep 2005 (picasa - from this post)
"Let go of the result and focus on the process that will enable you to perform" Drew Ginn
Geoff - post 200m Senior Open Final "letting go" - Racice/Prague 2009 - 28 Aug 2009 (picasa from here - photo by Lisa)

Training Diary Update - Drew Ginn (Sun 05 Dec 2010)

Training Diary Update - Drew Ginn (Sun 05 Dec 2010)
Fantastic insights into a champion making a comeback.

Change [Inspiration] by Drew Ginn (11 Jun 2010)

Change by Drew Ginn (11 Jun 2007) ..

[..] Other influences have been other athletes and crews.

Some of the major shifts in perception I have experienced have come about from observing what others do.

At a critical point two athletes stood out to me more than even the guys like the Oarsome Foursome.

Richard Wearne and Rob Walker raced the pair for Australia in 1994 and 1995.

Through their performances in those years they brought the idea and the possibility of being able to mix it at the highest level in to sharp focus.

The reason for this was that when I came into the sport the likes of the Oarsome Foursome were already established and they commanded attention.

In the season of 94 I was an U23 athlete just starting out and during out domestic season I had the chance to race against Richard and Rob in small boats.

At the time they were not together in the pair but I can still remember vividly when they became selected as the pair and went on to race at the World and win the bronze medal.

I thought, wow look at what those guys did that was amazing, and I was racing against them here in Australia.

It blew my mind to think that they were that good.

To compete in the way they did and to challenge the best in the World in the pair was something that triggered inside me a sense of possibility.

I heard many stories about how they went from selection into training and how they changed from domestic athletes into international competitors.

They weren’t big like Redgrave and co. They weren’t as laid back and considered as talented like the Oarsome Foursome.

They were races and found a harmony in the boat that enabled them to fly in the pair. They took on the challenge and performed.

It showed the way for a new generation to follow. They bridged the gap that had formed behind the four.

What’s amazing was how after they broke through so many other athletes started to believe they could do it to.

The gap had finally been crossed. [..]

Another part (2nd of 3) from a Favourite Blog Post titled Change by Drew Ginn (11 Jun 2007).

The point of this is that we can be inspired and motivated by others (ignition as Dan Coyle calls it in the Talent Code). A few people have helped me Believe and have inspired me to achieve things I would never have considered possible.

I hope that others might also Believe that anything is possible if we believe and take up the challenges before us

Senior Mixed 500m Final - Prague/Day 4 - 29 Aug 2009

Video: Senior Mixed 500m Final - Prague/Day 4 - 29 Aug 2009

Premier Mixed 500m Final - Macau/China - Sat 31 Jul 2010
Premier Mixed 500m Final - Pacific Dragons - Lane 2 - Macau/China - Sat 31 Jul 2010

Change by Drew Ginn (11 Jun 2007)

Change by Drew Ginn (11 Jun 2007)

[..] When I think of change and in particular the change the is require for any athlete to go from ok to great, it is them and their coaches who take the critical steps that are all to often considered to risky.

That is what change is.

It’s taking a risk, and it’s letting go and facing the challenges that need to be confronted.

The examples are everywhere and they are ever changing themselves and with every rise and fall it is understood to be a natural part of the process.

So to all who are willing to change the rewards are without limit. If though the thought of stepping into the unknown scares you well you may as well [leave] , because there is no smooth static path.

We need to move, we need to adapt, and we need to change if we are to realise what’s possible when you take that leap of faith.

Another great post from Drew Ginn. There are lots of points in this one. I have just drawn this one out for now. A couple more to follow which seem relevant based on recent experiences.

Back to this one. Lots of changes have occured already with plenty more to come. I have always accepted change, though the first steps are always hard. As Drew says we need to let go, [..] move, adapt [..] change [.. and] take that leap of faith.

The road to Tampa2011 started today. Happy to have made a decision and it's now a risk I want to take. Not sure how far I will go, but need to start somewhere. Let the Climb begin.

[Addendum: Self-delusion and self-loathing Posted by Seth Godin just after I posted the above. Might be something in what he writes. For me, there could be a bit of both there, and probably more of one than the other :-)]

Joanne, Serge and Geoff - Wujin/China - Sun 2 May 2010

Full Capacity by Drew Ginn (23 May 2007)

Full Capacity by Drew Ginn (23 May 2007)

[..] It is amazing to put everything into a single stroke.

So when I refer to full capacity I know it can relate to fatigue but on this occasion it was about maximum force.

It was as if I was producing peak force every stroke and what becomes noticeable is when I cam off the boil just slightly.

The difference between sitting on 1.34 and 1.35 is so fine and yet full capacity is in reality maybe not sustainable.

So what I was playing with was going to full capacity and then staying aware of how I was producing that force.

Relaxation and breathing were key and speed of movement was critical.

Once I started to find I began working hard it was like being presented with a choice. A fork in the road, with one option being to muscle it and try to work harder and harder or the other was to relax into it and trust that by keeping the intention of speed, relaxation and by using a strong breathing rhythm.

Well a couple of times I went down the path to option one and a few times down the path to option two. The result was clear to sustain the output and ease of drive was actually possible with the later.

So stepping up to full capacity is one element in the equation to optimal performance, the other being the ability to sustain the intensity.

It was a great little test and I will keep in mind during our preparation for the Worlds this year.

Another Favourite Blog Post from Drew Ginn.

A nice follow on from the previous post - One Stroke (29 Apr 2008) by Drew.

Dragons Abreast Sydney (DAS) - Full Capacity - CNY 2005 - Feb 2005

Dragons Abreast Sydney (DAS) - Full Capacity - Woronora Regatta - Dec 2004

One Stroke by Drew Ginn (29 Apr 2008)

Gondala/One Stroke - Venice - Sep 2009 (picasa)
One Stroke by Drew Ginn (29 Apr 2008):

[..] So what is it to be engaged fully in that one stroke?

After the fact it is difficult to isolate the experience of one stroke from the others. It is challenging to gain clarity on exactly one stroke because it happens in a flow of many more. [..] the dilemma is not just identifying the one, but ensuring it is pure and uncontaminated by the past one’s and future one’s.

The joy of performing the one stroke and immersing in it is challenged by the accumulated nature of the cyclic or repeated experiences. [..]

[W]hat is it to be fully engaged in one stroke[?] Knife-edge comes to mind. [..] the sense of being on a knife-edge is a great description. Less so from the perspective of balance or even match up, it has an essence that finds a cord within that is about effort, ease, maintenance and fatigue.

In fact to see it clearer I notice that the one, perfect one that I see is one of edgy contrast.

It is in a position of precarious, pointedness with a subtle oscillation between more than one element and more then one stroke including the past, present and future.

The elements involve self, team-mates, equipment, water, movement, harmony, mismatch, load, flow, hardness, relaxation, sequences, positions, focuses, emphasis, location, energy, strain, surge, comparison, connection, separation, isolation, effort, ease, understanding, knowledge, risk, exposure, confidence, doubt, poise, purpose, clarity, mistakes, errors, forgiveness, acceptance, love, joy, fear, ambiguity, tension, dynamics, leverage, struggle, difference, compliments, coaching, thoughts, distractions, intentions, actions, results, exchange, change, habits, confusion, satisfaction, uncertainty [..]

One stroke is so hard to describe, I know it when I feel it and some times I know it when I see it. Maybe the one is not perfect but we make it so because we like the idea of it being better than it really was.

The experience of rowing fascinates me because it has so many things it relates too. What I do know is that when I am engaged things change. The world looks and feels different and it gives me hope. Giving in to it, but not letting it get the better of you is critical. That may sound strange but there is something about being part of the boat, the movement, the other person, and the surroundings that makes so much sense of everything. [..]

Accessing the moment is not just about rowing, but I find it palatable to articular the action of rowing in a way that means something. One stroke at a time is a cliché and like one shot at a time it has meaning if you connect with it in some way. [..]

One stroke then is like every other stroke and they in turn they are like the days of life we live. It is just an experience how I choose to judge it or them is my choice. Years ago I watch a video the Searle Brothers made about their 1992 Olympic Games success in the coxed pair. In the video Greg spoke of a simple activity they did which involved calling out better or worse as a measure for each stroke they rowed. The idea I guess was to have more, better strokes and as such you develop accountability and improvement.

One stroke means different things and the reasons are varied. What enables full engagement in one stroke or in the moment is also varied. [..] One stroke unfolds and expands. Its meaning is huge and the vastness of experience is inspiring. Being at one in one is the art to rowing I suppose which really isn’t anything new, but repeated. So you see, like me, a cliché can mean so much which it does. [..]

Another Favourite Blog Post from Drew Ginn. A truly amazing description of rowing[/paddling] and as is usual with Drew's writings I can relate to in many ways.

I always find the strokes from the start to transition are the easiest to remember. Darren calls them the "glory strokes" and in many ways they set the boat up for the rest of the effort. Get it right and you are on the way. Get it wrong and you are on the back foot trying to recover. Can also remember some lift calls in various efforts over the years.

Love the description of 'Knife-Edge' and 'Edgy Contrast'. I often feel that when the effort is such that things seem to be edgy, that is where we need to be. Always wary of that that perfect feeling.

Getting the Glide Right by Drew Ginn (01 May 2007)

G get t THe g GLIDE R riGht by Drew Ginn (01 May 2007) ..

Warning: This may make no sense at all.........so be patient

"Get the glide right"

[..]

Rowing[/paddling] involves an in and out cycle that swings and sways. It also goes up and down, sometimes even side to side.

It’s cyclic and so with every revolution we have an opportunity to make the next one better.

With ever turn of the wheel we need to keep putting effort in which is natural, the flip side to this is in the moments of glide, recovery, reflection, pose, readiness, preparing and spaciousness.

It’s a time when you can decide what’s next and how you’re going to make the next cycle better. You get the chance to decide what you need and want?

So you see the glide is critical for achieving your best.

Call it what you want. You decide what to call it; you decide what’s next.

To me the glide is an opportunity to find that perfection, to create the links between the drive, the work and the effort.

The glide is the link between each stroke, every session, all the races; each and every one counts and needs to be accounted for.

It is through the glide that they become more than the parts.

The sum is in total an accumulation of much more than just effort; it is more because we allow our effort to be rewarded by allowing it to happen.

Trust the glide and make more of rowing[/[paddling] that just effort and grunt. [..]

Another Favourite Blog Post from Drew Ginn.

In dragon boating we have the Hit and Glide, so when I read this I definitely understood what Drew was saying, not only about moving a boat, but also life in general. Probably one of the best pieces of writing on rowing[/paddling] I have come across (there a few more Drew Ginn articles which are just as good and they will follow at some stage).

Pacific Dragons - AusDBF 2009 National Dragon Boat Championships - Kawana - 23 April 2009

Pacific Dragons - AusDBF 2009 National Dragon Boat Championships - Kawana - 23 April 2009

Pacific Dragons - AusDBF 2009 National Dragon Boat Championships - Kawana - 23 April 2009

What's in a race plan? by Drew Ginn

What's in a race plan? by Drew Ginn (Wed 31 Oct 2007)

[..] What I have come to realise is that we only really use a race plan as a framework, it is like our template to bring us together in the way we will approach the racing we do.

What we don't do is put our confidence in our race plan to be the defining element of our rowing.

I have always felt that getting a good start was important because it sets up the race. This does not mean that it is the only thing but it is easier to control things from in front.

When it's close after 500m the thing that is wonderful about that is that it creates an intensity about the middle stages of the race.

Competitive instinct can bring our the best and worst in everyone.

So then a race plan is the thread that runs through our performance.

It's a framework the enables a crew to understand what's required and where.

We use a plan that we believe gets us in to a position that we can use as a platform.

The idea of it being a thread which you have key moments to hang, place, perform based on your decisions the rowing that will bring it all to life.

Every stage can result in an expanded thread which stands out in the field and like wise each of the key moment can result in a contraction that is a narrowing of options and is visible as a performance begins to fade and become lost back in the field.

We have in our minds key point of a race where certain things can take place, certain opportunities realised.

The race plan should keep your options open which is exciting and creates anticipation and is a great source of energy.

On the other hand a poorly conceived, ill considered and unrealistic plan can have an effect in opposition to every athletes desires. [..]

Another favourite blog post from Drew Ginn. Seems related to yesterdays post on Pacing Strategy.

M2- Final at Rowing World Championships, Munich, 01/09/07

Macau 2010: Intention and Reflection

Intention & Reflection by Drew Ginn (7 May 2007)

What does it mean to have conscious intent?

To be fully engaged and intentionally focused is a critical ingredient for improving performance.

Maintaining a clear focus when everything becomes hazy with fatigue and stress is certainly some thing I practice.

It is something that I work on while engaged in any activity, in fact that is the greatest part you can practice it any time.

Being clear about what, how and why creates a purposeful performance and intention is that capacity to transfer thought in to action.

It is easy to switch off and go through the motions, but to stay present and aware is a challenge, at least initially.

That's why I love training by myself sometimes, it enables me to practice finding that clarity and to apply thought or mental image to action.

Reflection is important to ensure that what you intent is realised and it is upon reflection that insights are gained about how to improve each session, each stroke, each race and each season.

Clear intention is like a laser. It penetrates through the power of unity. A diffused athlete is more likely to under perform than an athlete who is clear, driven and focused.

Another blog post that I keep coming back to read.

Now that we are back from Macau, it is a good time to reflect on what was achieved and how it was done ..

CCWC Mixed 500m Final (Video Screen) - Pacific Dragons/Lane 2 - Macau/China- Sat 31 Jul 2010
Premier Mixed 500m Final - Macau/China - Sat 31 Jul 2010
CCWC Mixed 500m Final - Pacific Dragons - Macau/China- Sat 31 Jul 2010
Premier Mixed 500m Medal Presentation - Pacific Dragons/World Champions - Sun 01 Aug 2010
Pacific Dragons Premier Mixed 500m Team - Back (l-r) Geoff Eldridge, Norman Joe, Rachel Mosen, Kerry Davenport, Darren Ma, Todd Skeels, Craig Stewart, Justin Spake, Michal Hrcka, Suzy Kong, Annett Happich, Mark Hall, Lisa Green, Stuart Young, Toby Wilson, Graeme Bacon Front (l-r) Michelle Ng, Helen Papin, Christian Happich, Matt Spies, Michelle Hone, Nicola Frowen, Di Morgan, Paul Smith, Christophe Pistoni, Julia Ryall, Kathaleen Burrows - Macau/China - Sun 01 Aug 2010

Learning ..

Hidden in one of Drew Ginn's recent Blog Posts is this little piece on pushing yourself, motivation, challenges and learning - something I have done a lot of over the last 8-9 months. Thought I would pull it out here so that I can remember this great little piece of writing. Here it is:

[..] I learned to ride my rhythm, to find my own groove and to sit on the knife edge with fatigue, discomfort and sweat surrounding, penetrating and leaving me. At no stage was it intense like a rowing race or a super burst of effort. It was an experience in sustaining a level of force which body and mind was saying, 'BACK OFF'.

Like some sinister and shadowy creator holding an emotional gun to my head. Tempting as it might have been I had committed to the 7 days and on the last to having a great ride with heaps of challenge.

You could say I learned what I have learned before and now I have been reminded of it again.

Stretching and challenging is healthy. It requires us to keep pushing and to keep seeking motivation for why we would continue on. Why I asked my self on more than one occasion during the 7 days. Even as I spent the day at back home yesterday I was still asking why.

Placing your self in a challenging situation forces the questions to be asked.

I did this by going to Tassie to train with a good friend.

To train in a way which would force the questions to come thick and fast and they did and with each and every moment which one appeared I toiled and churned it around to cultivate and see what I would learn about self, others and the World I am in.

Again I say why? To learn is the only answer which I could find. To Learn, but why? It gives life.

Maybe. It brings clarity. Not always. It energises, YES, but it can also be draining.

Why then would I do any of this? Why would you? To be challenged is something which for sometime now I have said is a reason for my motivation. Maybe challenge is not enough.

Challenge without the acknowledgment of the learning required and needed is only one side of the coin. What happens if every time we toss it and it only ever landed on the challenge side.

We might assume that is all there is. Every stage, moment, event, session, day, hour and minute if challenged we might eventually find little else but a sense of seeking something which never ends.

Flipping the coin, the moment, experience and our perception can bring light to the other side or even sides. Maybe less a coin and more a cube it is with multiple sides and perspectives. A cube like RUBIX which starts out perfect with all colours separated on each side.

Then with everyday the play, the games, and events acting to jumble the cube until we finally realise it is rearranged.

How we feel about that becomes essential and what we do with it becomes simple a challenge. From this rearranged state we might begin to work to find the form or the essence of this box or cube. Learning to work with it in what ever state jumble or un-jumbled becomes important I think. Living with and learning from it. The challenge of it, the frustration and the joy.

So there it is I have gone away for 7 days of challenge which was more about learning than anything else.

Orange Bike - Toulouse - Fri 25 Sep 2009